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Achieve your goals in a supportive atmosphere

South Dublin Strength and Conditioning was founded in 2010 and is a constantly evolving, progressive training facility located in Harold’s Cross, Dublin.

Our aim is to help you achieve your goals, whether it is on the field, in the ring, on the court or just being able to excel at everyday tasks. We take pride in our service, constantly looking to improve and believe in building a strong foundation, both in physical capacities and mental fortitude.

We achieve this using various training methodologies and modalities, which are designed to get the most out of everyone that comes through the doors here at SDSC. Methods ranging from barbell training, bodyweight movements, gymnastics, kettlebell training, olympic lifting.

We are proud to be different to your standard gym. We are open to ALL levels. You will not find an elitist attitude or any egos in our community. No one will be judged on their ability, only on the effort and attitude that they bring to the gym.

Find a class

Strength Training

STRENGTH TRAINING

Conditioning Training

CONDITIONING
TRAINING

Core Work

CORE WORK

Movement Work

MOVEMENT WORK

Certified Coaches

CERTIFIED COACHES

Nutritional Advice

NUTRITIONAL ADVICE

Medically Aware Training

MEDICALLY AWARE
TRAINING

Central Location Dublin 6

CENTRAL LOCATION

Symetrio
Daily schedule
12:00 - 13:00

Open

  • David McConkey
17:00 - 18:00

Strength

  • David McConkey
18:00 - 19:00

Strength

  • David McConkey
19:00 - 20:00

Strength

  • David McConkey
20:00 - 21:00

Strength

  • David McConkey

Prices for real people

no hidden costs

€189

Per Month

Unlimited Sessions
Monthly InBody Scans
Performance Tracking
Expert Coaching
Movement Screening
Access to True Coach app (for travel and distance workouts)
Individual Diet Plan
Monthly Zoom check ins
Nutrition / Behaviour / Exercise goal setting
Online Support

Get in Touch

Hear what our members have to say

Since joining the gym I have gone on a different path. I’ve been looking after myself both physically and mentally in a way I’ve never done before and as a result I’ve really managed to achieve a lot of things. I do honestly think joining SDSC was the start of it all…It gave me a belief in myself.

Cathal

I have been performing much better on the pitch recently. I am feeling fitter, stronger and totally on point. I have no doubt it is due to the hours put in at the gym. I really appreciate the work and patience Dave puts in it is all paying off in spades!

Aoife

An avid GAA player I was devastated when injury caused me to hang up my boots much earlier than I had hoped. Joining SDSC was one of the best things I have done. Dave tailored every exercise to ensure I got strong without aggravating my old injuries. Prior to joining the gym, I could not squat my own body weight without having pain but within a few months I was squatting 70 kg pain free. SDSC not only improved by physical health but also gave me back the thing I missed most about GAA, that sense of training with your friends and having fun. I had tried joining commercial gyms after I finished GAA but I never continued with them. For me, the most important thing is to enjoy your training and look forward to going to the gym and that shone true in SDSC. I also recently had a baby and I'm 100% sure the strength I gained while training with Dave ensured I was able to stay fit during pregnancy and recover well after it. I cannot recommend this gym highly enough.

Chrissie

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Instagram

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Dec 4

Open
I will upload a slightly longer video to YouTube as I think there is a lot of value in this (even though it is heavily edited)… A common mistake in squatting that stems from an incorrect set up (usually having all of the weight in the heels to start), which leads to a lower back dominant squat - of course the lower back will probably always be the limiting factor in a barbell squat but a lot of folks can get more quads involved to help out 💪🏻

I will upload a slightly longer video to YouTube as I think there is a lot of value in this (even though it is heavily edited)…

A common mistake in squatting that stems from an incorrect set up (usually having all of the weight in the heels to start), which leads to a lower back dominant squat - of course the lower back will probably always be the limiting factor in a barbell squat but a lot of folks can get more quads involved to help out 💪🏻 ...

sdscgym

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Dec 2

Open
A quick video on how to sit properly on a Rowerg and give yourself a better chance at producing force efficiently and effectively - no dog poop posture here! 💩 #erg #rowerg #concept2 #concept2rowing

A quick video on how to sit properly on a Rowerg and give yourself a better chance at producing force efficiently and effectively - no dog poop posture here! 💩

#erg
#rowerg
#concept2
#concept2rowing ...

sdscgym

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Dec 1

Open
That look of excitement when the first Christmas workout of 2024 is about to be announced 🤩 First one drops tomorrow morning, similar format as last year, each one is named after a member 👀 , stay tuned! 🎅🏼

That look of excitement when the first Christmas workout of 2024 is about to be announced 🤩

First one drops tomorrow morning, similar format as last year, each one is named after a member 👀 , stay tuned! 🎅🏼 ...

sdscgym

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Nov 30

Open
Christmas party # 1 ✅ with this pack of legends! Round 2 tomorrow 🎄🎄

Christmas party # 1 ✅ with this pack of legends!

Round 2 tomorrow 🎄🎄 ...

sdscgym

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Nov 28

Open
The Kickstand Hinge … A little variation on a conventional hinge, where we are trying to stay mid stance / keep the weight in our mid foot - keeping the front knee bent in order to really focus on and lengthen the glutes 🍑

The Kickstand Hinge …

A little variation on a conventional hinge, where we are trying to stay mid stance / keep the weight in our mid foot - keeping the front knee bent in order to really focus on and lengthen the glutes 🍑 ...

sdscgym

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Nov 24

Open
Capping off a great weekend for the gym 🚀 Emily had a great day out at the @irishpowerliftingfederation November Open. She hit a comp total of 280kg (95,55,130), improving on all of her lifts from the previous one - the 300kg is near! Competing is always a big step out of the comfort zone and takes a lot of courage to see through but regardless of the results today, the way Emily has applied herself to her training over the past couple of months has been an example to all in the gym 💪🏻 Great work 👏🏻

Capping off a great weekend for the gym 🚀

Emily had a great day out at the @irishpowerliftingfederation November Open.

She hit a comp total of 280kg (95,55,130), improving on all of her lifts from the previous one - the 300kg is near!

Competing is always a big step out of the comfort zone and takes a lot of courage to see through but regardless of the results today, the way Emily has applied herself to her training over the past couple of months has been an example to all in the gym 💪🏻 Great work 👏🏻 ...

sdscgym

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Nov 12

Open
Team Tuesday. Every week it is common to hear ‘that was the worst one yet…’ It has spat out many a Crossfitter and humbled a few Hyrox heads. It takes a certain amount of sadism to keep coming back and we’re all for it 😂💪🏻

Team Tuesday.

Every week it is common to hear ‘that was the worst one yet…’

It has spat out many a Crossfitter and humbled a few Hyrox heads. It takes a certain amount of sadism to keep coming back and we’re all for it 😂💪🏻 ...

sdscgym

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Oct 3

Open
💙💙💙

💙💙💙 ...

sdscgym

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Oct 2

Open
Some row variations that I like to use with my combat based athletes (got the idea for these from William @poweringthrough ). I like these due to the fact that the requirement to contract rapidly and yield suddenly, carry over well to combat sports and these lifts sharpen that skill. The catch release rows require an abrupt and sudden stiffening of the core while also working on the slightly more subtle skill of establishing a strong grip rapidly prior to an aggressive pulling action. The lack of eccentric loading on the band resisted rows can be more forgiving on a body beaten up by practicing the sport or navigating typical knocks from combat sports, and also as the emphasis is on speed as opposed to absolute strength. All pulling movements do not have to be an afterthought or assembled from the typical prescriptions of high load, low velocity exercises. Once the foundation has been built through the slower movements, these faster variations are ideal for peaking or mirroring the demands of the sport.

Some row variations that I like to use with my combat based athletes (got the idea for these from William @poweringthrough ).

I like these due to the fact that the requirement to contract rapidly and yield suddenly, carry over well to combat sports and these lifts sharpen that skill.

The catch release rows require an abrupt and sudden stiffening of the core while also working on the slightly more subtle skill of establishing a strong grip rapidly prior to an aggressive pulling action.

The lack of eccentric loading on the band resisted rows can be more forgiving on a body beaten up by practicing the sport or navigating typical knocks from combat sports, and also as the emphasis is on speed as opposed to absolute strength.

All pulling movements do not have to be an afterthought or assembled from the typical prescriptions of high load, low velocity exercises. Once the foundation has been built through the slower movements, these faster variations are ideal for peaking or mirroring the demands of the sport. ...

sdscgym

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Oct 1

Open
SQUATOBER 🎃 We are fans of Squatober here and it is always one of the big yearly events in our calendar. I don’t see it as much anymore but a few years ago this would receive particularly strong critique from a certain rugby coach and his evidence based acolytes. Sure for elite athletes it is probably a recipe for disaster but for general population it is an opportunity to deep dive into something and build more competence and a greater understanding (feel) for a lift. We have run this as a group for the past 5 years or so (when lockdowns have allowed) and it has become a highlight within the gym. Due to time constraints we do modify the sessions slightly and monitor fatigue / volume person to person but we do look to perform some variation of the squat in EVERY session for the month of October. Some of the benefits being.. • Getting better at squatting • Getting stronger • Learning how to train harder • Improve focus / create discipline • Sense of achievement getting through the month • Building camaraderie through training with others on the same plan And most importantly ITS FUN! (If you haven’t got the intro pdf message me or ask in class and I will send it to you 👌🏻)

SQUATOBER 🎃

We are fans of Squatober here and it is always one of the big yearly events in our calendar.

I don’t see it as much anymore but a few years ago this would receive particularly strong critique from a certain rugby coach and his evidence based acolytes. Sure for elite athletes it is probably a recipe for disaster but for general population it is an opportunity to deep dive into something and build more competence and a greater understanding (feel) for a lift.

We have run this as a group for the past 5 years or so (when lockdowns have allowed) and it has become a highlight within the gym.

Due to time constraints we do modify the sessions slightly and monitor fatigue / volume person to person but we do look to perform some variation of the squat in EVERY session for the month of October.

Some of the benefits being..

• Getting better at squatting
• Getting stronger
• Learning how to train harder
• Improve focus / create discipline
• Sense of achievement getting through the month
• Building camaraderie through training with others on the same plan

And most importantly ITS FUN!

(If you haven’t got the intro pdf message me or ask in class and I will send it to you 👌🏻) ...

sdscgym

View

Sep 13

Open
A typical Wednesday in Harold’s Cross 💪🏻 📹 @by.neo.photography @m_e.1234

A typical Wednesday in Harold’s Cross 💪🏻

📹 @by.neo.photography @m_e.1234 ...

sdscgym

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Sep 9

Open
We are awful at marketing ourselves here, or more specifically, I am. It is always bitter sweet to see a valued member move away from the area but nice to get feedback like this 😊 🙏🏻

We are awful at marketing ourselves here, or more specifically, I am. It is always bitter sweet to see a valued member move away from the area but nice to get feedback like this 😊 🙏🏻 ...

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10-11 Greenmount Avenue, Harold’s Cross, Dublin 6

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